USAFit Marathon Training

This is a 25 week schedule which is based on how fast you run a mile. Pick your group based on your time and then follow the appropriate schedule each week. Weekday runs are based on time while weekend are based in distance.

Color Groups

The Schedule

WEEK 25
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 2 mile time
trial
off 30 off 35 off 30 2.5 miles
Green 2 mile time
trial
off 30 off 35 off 30 2.5 miles
Yellow 1-2 mile time
trial
off 20 off 25 off 20 2 miles
Red 1-2 mile time
trial
off 15 off 20 off 15 2 miles
Orange 1-2 mile time
trial
off 15 off 20 off 15 2 miles


WEEK 24
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 2.5 miles off 35 off 40 off 30 3.5 miles
Green 2.5 miles off 30 off 45 off 25 3.5 miles
Yellow 2 miles off 25 off 25 off 20 3 miles
Red 2 miles off 20 off 25 off 15 2.5 miles
Orange 2 miles off 20 off 20 off 15 2.5 miles


WEEK 23
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 3.5 miles off 40 off 40 40 off 4.5 miles
Green 3.5 miles off 35 off 35 35 off 4.5 miles
Yellow 3 miles off 30 off 25 30 off 3.5 miles
Red 2.5 miles off 25 off 25 25 off 3 miles
Orange 2.5 miles off 20 off 20 20 off 3 miles


WEEK 22
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 4.5 miles off 50 off 40 40 off 5 miles
Green 4.5 miles off 45 off 35 35 off 5 miles
Yellow 3.5 miles off 40 off 30 30 off 4.5 miles
Red 3 miles off 35 off 35 35 off 4 miles
Orange 3 miles off 30 off 20 20 off 4 miles


WEEK 21
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 5 miles off 55 off 45 40 off 6 miles
Green 5 miles off 50 off 40 35 off 6 miles
Yellow 4.5 miles off 45 off 35 30 off 5.5 miles
Red 4 miles off 40 off 30 25 off 5 miles
Orange 4 miles off 40 off 25 20 off 5 miles


WEEK 20
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 6 miles off 60 30 45 40 off 7.5 miles
Green 6 miles off 55 30 40 35 off 7.5 miles
Yellow 5.5 miles off 50 25 35 30 off 6.5 miles
Red 5 miles off 45 25 30 25 off 6 miles
Orange 5 miles off 45 25 25 20 off 6 miles


WEEK 19
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 7.5 miles off 60 30 50 40 off 5.5 miles
Green 7.5 miles off 55 30 45 35 off 5.5 miles
Yellow 6.5 miles off 50 25 40 30 off 5 miles
Red 6 miles off 45 25 35 25 off 4.5 miles
Orange 6 miles off 45 25 30 20 off 4.5 miles


WEEK 18
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 5.5 miles off 60 35 50 40 off 9.5 miles
Green 5.5 miles off 55 35 45 35 off 9.5 miles
Yellow 5 miles off 50 30 40 30 off 8.5 miles
Red 4.5miles off 45 30 35 25 off 8 miles
Orange 4.5miles off 45 30 30 20 off 8 miles


WEEK 17
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 9.5 miles off 60 35 60 40 off 10 miles
Green 9.5 miles off 55 35 55 35 off 10 miles
Yellow 8.5 miles off 50 30 50 30 off 9 miles
Red 8 miles off 45 30 45 25 off 8.5 miles
Orange 8 miles off 45 30 40 20 off 8.5 miles


WEEK 16
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 10 miles off 60 6x400 60 40 off 11 miles
Green 10 miles off 55 6x400 55 35 off 11 miles
Yellow 9 miles off 50 4x400 50 30 off 10 miles
Red 8.5 miles off 45 4x400 45 25 off 9.5 miles
Orange 8.5 miles off 45 4x400 45 20 off 9.5 miles


WEEK 15
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 11 miles off 60 8x400 60 40 off 9 miles
Green 11 miles off 55 8x400 55 35 off 9 miles
Yellow 10 miles off 50 6x400 50 30 off 8 miles
Red 9.5 miles off 45 6x400 45 25 off 7.5 miles
Orange 9.5 miles off 45 6x400 40 20 off 7.5 miles


WEEK 14
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 9 miles off 45 2x800
2x1200
2x400
60 50 off 13 miles
Green 9 miles off 45 2x800
2x1200
2x400
55 45 off 13 miles
Yellow 8 miles off 35 2x800
2x1200
2x400
50 40 off 12 miles
Red 7.5 miles off 30 1x800
1x1200
2x400
45 35 off 11.5 miles
Orange 7.5 miles off 30 1x800
1x1200
2x400
40 30 off 11.5 miles


WEEK 13
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 13 miles off 50 2x1 mile 60 30 off 20K
benchmark
Green 13 miles off 45 2x1 mile 55 30 off 20K
benchmark
Yellow 12 miles off 40 2x1 mile 50 25 off 20K
benchmark
Red 11.5 miles off 35 2x1 mile 45 25 off 20K
benchmark
Orange 11.5 miles off 35 2x1 mile 40 20 off 20K
benchmark


WEEK 12
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 20K
benchmark
off off 8x600 60 35 off 10 miles
Green 20K
benchmark
off off 6x600 55 35 off 10 miles
Yellow 20K
benchmark
off off 6x400 50 30 off 9 miles
Red 20K
benchmark
off off 6x400 45 30 off 8.5 miles
Orange 20K
benchmark
off off 6x400 40 25 off 8.5 miles


WEEK 11
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 10 miles off 60 8x800 60 35 off 14 miles
Green 10 miles off 55 8x800 55 35 off 14 miles
Yellow 9 miles off 50 6x800 50 30 off 13.5 miles
Red 8.5 miles off 50 6x800 45 30 off 13.5 miles
Orange 8.5 miles off 45 6x800 40 25 off 13.5 miles


WEEK 10
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 14 miles off 60 8x800 55 40 off 9.5 miles
Green 14 miles off 55 8x800 50 40 off 9.5 miles
Yellow 13.5 miles off 50 6x800 45 35 off 9 miles
Red 13.5 miles off 50 6x800 45 35 off 9 miles
Orange 13.5 miles off 45 6x800 40 30 off 9 miles


WEEK 9
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 9.5 miles off off 50 55 50 off 25K
benchmark
Green 9.5 miles off off 50 55 50 off 25K
benchmark
Yellow 9 miles off off 40 45 40 off 25K
benchmark
Red 9 miles off off 40 45 40 off 25K
benchmark
Orange 9 miles off off 40 45 40 off 25K
benchmark


WEEK 8
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 25K
benchmark
off off 50 60 50 off 10 miles
Green 25K
benchmark
off off 50 60 50 off 10 miles
Yellow 25K
benchmark
off off 40 50 40 off 9 miles
Red 25K
benchmark
off off 40 50 40 off 8.5 miles
Orange 25K
benchmark
off off 40 50 40 off 8.5 miles


WEEK 7
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 10 miles off 65 60 55 45 off 14 miles
Green 10 miles off 65 60 55 45 off 14 miles
Yellow 9 miles off 55 50 45 35 off 13 miles
Red 8.5 miles off 55 50 45 35 off 13 miles
Orange 8.5 miles off 55 50 45 35 off 12.5 miles


WEEK 6
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 14 miles off 70 55 off 55 off 30K
benchmark
Green 14 miles off 70 55 off 55 off 30K
benchmark
Yellow 13 miles off 60 45 off 45 off 30K
benchmark
Red 13 miles off 60 45 off 45 off 30K
benchmark
Orange 12.5 miles off 60 45 off 45 off 30K
benchmark


WEEK 5
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 30K
benchmark
off off 60 65 40 off 12 miles
Green 30K
benchmark
off off 50 45 40 off 12 miles
Yellow 30K
benchmark
off off 45 55 35 off 10 miles
Red 30K
benchmark
off off 45 55 35 off 10 miles
Orange 30K
benchmark
off off 45 55 35 off 9 miles


WEEK 4
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 12 miles off off 50 65 40 off 21 miles
Green 12 miles off off 50 65 40 off 21 miles
Yellow 10 miles off off 45 55 35 off 21 miles
Red 10 miles off off 45 55 35 off 21 miles
Orange 9 miles off off 45 55 35 off 21 miles


WEEK 3
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 21 miles off 45 or off 60 50 55 off 11 miles
Green 21 miles off 45 or off 60 50 55 off 11 miles
Yellow 21 miles off 40 or off 50 40 45 off 9 miles
Red 21 miles off 40 or off 50 40 45 off 8.5 miles
Orange 21 miles off 40 or off 50 40 45 off 8 miles


WEEK 2
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 11 miles off 45 60 50 55 off 7 miles
Green 11 miles off 45 60 50 55 off 7 miles
Yellow 9 miles off 40 50 45 45 off 7 miles
Red 8.5 miles off 40 50 45 45 off 7 miles
Orange 8 miles off 40 50 45 45 off 7 miles


WEEK 1
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue 7 miles off 45 off 35 35 or off off off
Green 7 miles off 45 off 35 35 or off off off
Yellow 7 miles off 35 off 25 25 or off off off
Red 7 miles off 35 off 25 25 or off off off
Orange 7 miles off 35 off 20 20 or off off off


WEEK 0 -- This is it!!
Group Sat Sun Mon Tue Wed Thur Fri Sat
Blue off Marathon            
Green off Marathon            
Yellow off Marathon            
Red off Marathon            
Orange off Marathon